Mobility & Prehab
Roll out the IT Bands, Quads and then spend 5 minutes working on your Psoas
Two sets of:
Lateral Box Step-Overs x 10 reps per leg (low box or bench and can be weighted or unweighted)
Landmine Cossack Squats x 10 reps total (slow and controlled)
Warm-Up
One set of:
500 Meter Row or 1,000 Meter Bike Erg
Landmine Cossack Squat (barbell only) x 20 reps
Pistol Squat Balance x 15-30 seconds per leg
Alternating Pistols x 20 reps total (use assistance if needed)
A.
Back Squat
Set 1: 4 reps @ 70%
Set 2: 3 reps @ 75%
Set 3: 2 reps @ 80%
Set 4: 2 reps @ 85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @ 95%
Set 7-8: 1 rep @ 95+%
Rest 2-3 minutes between sets.
**Remember to film!
B.
From minutes 0:00-4:00
Two rounds of:
6 Overhead Squats
10/9 Calorie Row
From minutes 4:00-8:00
Two rounds of:
6 Overhead Squats
15/12 Calorie Row
From minutes 8:00-12:00
Two rounds of:
6 Overhead Squats
20/15 Calorie Row
From minutes 12:00-16:00
Two rounds of:
6 Overhead Squats
25/18 Calorie Row
From minutes 16:00-20:00
Two rounds of:
6 Overhead Squats
30/21 Calorie Row
35-49: 105/75 lbs
50-54: 95/65 lbs
55-59: 75/55 lbs
60+: 65/45 lbs
*If you finish before the 4 minute interval is up you may move on to the next segment.
Your workout ends if you do not complete the required reps by its specific time domain. If you make it to the final round then your score is the time you finish.
C.
Three sets of:
15 Barbell Hip Thrusts
15 Barbell Romanian Deadlifts
Rest 90 seconds between sets
*Use 30-40% of your deadlift for both movements.
Athlete Notes:
The intention for today’s workout is to get you moving through your overhead squats with SPEED, transitioning in and out of the Erg with ease and mentally stick with your game plan when things start to get hard.
The format for the workout has the calorie row progressing which does provide a nice break from the overhead squats, but it can be a trap as your pace starts to drop off. Our advice is to buy yourself some time in the early stages so that you get a little more room for error later on. We see this style of workout tested pretty regularly so this is one that we want you to get ahead of the clock and try to stay there as long as you can. Your goal should be 2-3 minutes for the first interval, around 3 minutes for the second, and that’ll already put you about 2-3 minutes ahead of pace for the third interval. Get ahead and try to stay there while not redlining. Big, strong breathes throughout those initial few minutes to help keep your heartrate from sky rocketing. Ideally you will all have the goal of staying unbroken on your overhead squats and quick transitions. Make sure to review this article about the quick release on the erg.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Additional Work
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Pop Swing x 5 reps
*Keep these swings VERY small. Focus should be on creating upward bounce via hip extension. Keep feet low in the front of the swing.
Interval 2 – Supine Snap Pull Swings x 5 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Large Ring Swing x 3-5 reps
*Start from a still hang from the rings and initiate the first rep by pulling your legs backward, not lifting them forward. This will help keep your reps feeling consistent and not feeling like one swing is in front of the rig and the next is behind the rig.
Interval 2 –Cast Swing x 1.1.1 (three single reps – drop between reps)
Followed by. . .
Option 1 –
Every 30 seconds, for 5 minutes (10 sets) of:
Ring Muscle-Up x 1-2 rep
*This movement will be more beneficial if you are using shorter ring straps, so if you have shorter straps as an option please use those.
– – – – – – – –
Option 2 –
Every 30 seconds, for 5 minutes (10 sets) of:
Ring or Stationary Dip x 1-2 reps
**Just be mindful that there are ring muscle-ups in Saturdays session so limit the reps if needed*